1
How to Stir-fry Vegetables Start by chopping all of your ingredients to the same size. With everything the same size they will cook at the same rate. Next, heat a large pan over medium high heat, the pan needs to be big enough for all the ingredients to touch the bottom in a single layer. Once the pan is heated, usually about 3 minutes, add about 2 T of oil. Canola oil can take the most heat without burning so it is a good choice. In stir-fry, everything should be kept in constant motion. This prevents you food from sticking to the pan and burning. It is a good idea to have all of your ingredients chopped and the sauce made ahead of time. This allows you to add the ingredients quickly. Cook vegetables in shifts to ensure things finish cooking at the same time. Cook times 2-3 min: Peppers, peas, greens 4-5 min: corn cauliflower, broccoli, mushrooms, carrots, cabbage Once your vegetables only have a minute left to cook add your sauce. The cornstarch in the sauce will react to the heat and the constant stirring and start to thicken. Once the sauce is the consistency you want, take it off the heat and serve. To cook meat with your dish, stir-fry it before adding your vegetables. Once the meat is completely cooked, remove it from the pan and set aside. Cook your vegetables and add the sauce. Once the sauce starts to thicken add the meat and warm it through. Vegetable Stir-Fry Recipe 1. Chop a ½ C each of; carrots, broccoli, onion, and snap peas 2. For the sauce mix together; 2 T low sodium soy sauce, 2 T water, 1 T ginger, 1 T lime juice, 1 tsp red pepper flakes, and 1 T corn starch 3. Heat a large pan over medium-high heat, add 2 T canola oil and heat. 4. Stir-fry the onions for 1 minute and add the broccoli and carrots, stir- fry for another 2 minutes and add the peas. Stir-fry for another 2 minutes and add the sauce, stirring constantly until sauce thickens.
